|
LET’S BEGIN
There are many subtle things we do, or allow or
bodies to do, which we shrug off to our growing ataxia.
Get rid of those thoughts as best you can.
That’s a tough thing to do and it will take time.
The more you try, the easier
it will be, and it begins with you making the commitment to take
control of your movements.
-
Stop saying and believing "I can't" without
giving it a chance. Find out for yourself what you are not
capable of doing, but please do it safely and with the proper
guidance.
-
Don’t let your toes turn in; it sets you up for
being off balance with the next step. Train you feet to
step straight ahead.
-
Try to stay off the outsides of your feet/shoes
when you step. This causes you to teeter in that direction.
-
Try not to rest your weight on the balls of your
feet because invariably we end up on our toes and then try to
take the next step with our nose.
-
Do not stand on your heels as we have all
“learned” to do. It makes you more unsteady and a puff of wind
can knock you over backwards.
-
Your knees and hips come with a hinge. Use
them, but not
too much at first. We get stiff in our stance trying not to fall. However, that sets us up for the fall as we start to sway
like a tree in the wind.
-
Stepping sideways is inherently unstable,
especially for us, because we don't know how to shift our weight
to the side as we move. Limit your sideward movement until
you learn how to effectively shift your weight.
-
Try to keep your eyes off the floor. Pick
your head up and look where you are going before you take the
step.
-
Our steps tend to be irregular in length.
Work at taking small and evenly spaced steps. The bigger
steps will come later.
-
Our gait, or the way we stand and walk, is wide
based for added support. Don't let that bother you right
now.
As you re-learn to walk, your gait will change and
become more "normal".
-
You are more normal than you think and act!
Prove it to yourself and the world.
-
Keep these alert and danger areas in your
thoughts. You’ll thank yourself later.
Let's begin a process where YOU become the
center of your support.
Get it in your mind, and believe it, that your
cane, walker, the furniture and your caregiver are not
the center of your support!
They are your secondary support system. YOU
are the primary!
You are responsible for maintaining your own posture.
Begin in a chair like most of us have at our
dining room table.
No wheels allowed and it needs to be stable.
Sit with your back straight, eyes up and
forward with your feet flat on the floor (shoes on). Come
forward in the chair until you feel some of your body weight evenly distributed
on the balls and heels of your feet. (I’ll refer to
this as planting your feet.)
That’s your comfort zone.
Next you’re going to stand while keeping your
weight evenly distributed on the balls and heels of your feet.
Use the chair for a light reference if you need to, but avoid
using it to "push yourself out of the chair". Avoid twisting
or turning yourself.
That will make you unstable.
Your goal is to attain the ability to rise from
the chair without holding on to something.
(Some of you may not be able to attain this. HOWEVER, many of you will and sooner than you
think.)
Practice this until you can stand without your
weight shifting on your feet. You’ll have to maintain the
correct posture and body alignment to accomplish this; find where
yours is. This will be much easier when you learn to bend
your knees and hips a little.
When you have figured out how to maintain your
weight distribution on your feet as you stand, there will come a revelation.
“I’m not swaying as much when I stand up.”
That’s the point!
Then reverse the concept as you re-learn how to
sit. NO PLOPPING into the chair allowed. Lower yourself into
the chair with your legs. Straight up and straight down.
With a little practice your legs are going to
begin to ache a little bit. WHY?
Because your leg muscles have become weak; you
haven't been using them.
Why does the the Leaning Tower of Pisa lean?
It's foundation has weakened. Your legs
are your foundation. We are more unstable, therefore more
ataxic, because we allowed our foundations to become weakened and
blame it all on our neurological disorder. We become our worst
enemy.
To improve your balance, to stand better, to
walk better, and to be more normal,
you are going to have to
strengthen your legs the good old fashion way.
As you progress with this exercise,
use less and less of the chair, your cane or other support devices
to assist you.
You have to find the support within yourself the
best you can.
And that support comes from these basics, AND
strengthening the muscles in your legs.
If your legs are weak don’t expect too much
until you strengthen them.
Further, only take those assistive
devices away when you feel comfortable and safe. You’ll know when
the time is right.
In standing, put yourself back within yourself
and think about every move you are making, and how you’re doing it.
Look for and find your inner control and center. Your “center”
will be found with you standing with your weight evenly distributed
on your feet. Now, slowly shift
a small portion of your weight from one foot to the other keeping
both feet planted on the floor.
Increase the amount of weight you
shift as you gain some confidence.
Here is a key! Bend your knees and
hips a little. We move like the Tin Man in need of oiling.
Loosen up those knees and hips, bend a bit.
Feels more secure doesn’t it?
Swaying not allowed; you're not the tin man
anymore. Lightly "bounce" with your bending knees, hips
and ankles.
Have you forgotten how? Go watch a
toddler. They will show you what we've forgotten.
When you feel more confident, bend your knees a
little more with the weight transfer. Also, try keeping both feet
planted while bending your knees as you move straight up and down.
Start with slow movements. Increase the bending and speed gradually as you
get the knack of it.
Have some fun with it. Do it to music.
Feel that kid inside bursting to come back out!
Practice this until you begin to do it without
thinking. Lock it in your memory. This
will be your new foundation to build on.
We've only just begun. There’s much more, but this
will get you started. Let me know how it works for you.
I’m betting
you will be standing with much less sway the first day you grasp the
concept. Then you’ll be ready to re-learn how to walk
with the same result.
Good luck………. Tom
|
